Insomnia and sleep disruption are common symptoms of depression and around 90% of people with depression experience sleep problems.1,2

I found that being in a warm, comfortable place and having a regular routine helped when I had sleep problems.~ Helen*

Scientists and doctors know that sleep disruption and insomnia are risk factors for depression.3 And, when people feel depressed they can get into poor sleeping patterns; difficulty falling asleep, waking up during the night and being unable to return to sleep or, conversely, they might experience prolonged sleep episodes at night or increased daytime sleep.1

When my sleep routine was disturbed, I forced myself to drink a herbal tea in order to move into a sleepy mood.~ Paul*

Think about how much sleep you get on a daily basis. Most people need 7 to 9 hours of sleep per night.4 If you experience sleep problems, it is important that you discuss these with your doctor who can offer help and advice on how to overcome them.

When thoughts are keeping me awake during the night I know I have too much stress on me. I need to cut something out.~ Alma*

Having a routine can help you feel safer because you know what to expect1
Having a routine can reduce stress and can have a positive impact on your mood2
Having a routine can promote health and wellness2


*Names changed.


  1. American Psychiatric Association. Diagnostic and Statistical Manual of Mental Disorders DSM-5. 5 ed. Washington, DC: American Psychiatric Press 2013.
  2. Tsuno N, Besset A, Ritchie K. Sleep and depression. J Clin Psychiatry. 2005;66(10):1254-1269.
  3. Franzen PL, Buysse DJ. Sleep disturbances and depression: Risk relationships for subsequent depression and therapeutic implications. Dialogues Clin Neurosci. 2008;10(4):473-481.
  4. Hirshkowitz M, Whiton K, Albert SM, et al. National Sleep Foundation’s updated sleep duration recommendations: Final report. Sleep Health. 2015;1(4):233-243.